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Tokar's Training Log

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tokarIcon...09-11-2007 @ 12:18 
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SQ 190, BP 140, DL 255
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Rob said:
Nice squatting mate!

Like you say its odd how your pressing is down (although it seems to be coming back a bit?), has it been since you pulled your pec bad? Maybe it's still healing and not quite letting you go all out?

Looking on track for 200 squat in near future though, good stuff.


Nah, the pec strain cleared up very quickly and it's been fine since. But I guess if I lose 10kg on my bench but put 15 on my squat it's not all bad...
tokarIcon...11-11-2007 @ 18:59 
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11/11/07

Box Squat
60x3, 80x3, 100x2, 120x2x12

Bench Press
60x3, 80x3, 95x3x8

Snatch Pull
70x3, 90x3, 110x3x6

Ab Pulldown 56x15x2
Rear Delt Flye 56x12x2

Good session. Squats were nice and fast, and the bench felt much better too. Took the weight down from last week (even though it's not heavy anyway) to concentrate on generating more speed. Snatch pulls are starting to feel like hard work now. Five more weeks, up to 160 then a max session at Adlington.

Was looking through the British unequipped deadlift records yesterday. 290kg @ 100kg; 295kg @ 110kg. Don't think the first one's very realistic, but if I can actually put on some lean mass I'd like to look at putting 5kg on that within 2-3 years (mind you, someone will probably have done 320 by then).
RobIcon...11-11-2007 @ 19:30 
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300 within 3 years? Sounds a bit too ambitious to me, for most natural lifters that would be a lifetime goal - good luck with it though.
tokarIcon...12-11-2007 @ 07:27 
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Post Edited: 12.11.2007 @ 07:28 AM
Rob said:
300 within 3 years? Sounds a bit too ambitious to me, for most natural lifters that would be a lifetime goal - good luck with it though.


Yeah, well it was a bit of a daydream... If I can get that record at any point I'll be well pleased.

But I think I've got more in me than 300 over a whole lifting career, injury permitting.
tokarIcon...12-11-2007 @ 21:05 
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12/11/07

Bit of kettlebells again tonight, having not had time for a while...

10 sets of 10 @ ~20 second rests
5 min break, then
9 sets of 10 @ ~40 second rests
RobIcon...12-11-2007 @ 21:22 
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Post Edited: 12.11.2007 @ 21:22 PM
tokar said:

But I think I've got more in me than 300 over a whole lifting career, injury permitting.


I agree you're a great puller and like you say a good injury free spell and we should see something special. Plus I guess it doesn't really matter how crazy or conservative our goals are as long as we make progress!!
tokarIcon...12-11-2007 @ 22:59 
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Rob said:
tokar said:

But I think I've got more in me than 300 over a whole lifting career, injury permitting.


I agree you're a great puller and like you say a good injury free spell and we should see something special. Plus I guess it doesn't really matter how crazy or conservative our goals are as long as we make progress!!


Yes, I think your short term (say, one year) goals should always be well grounded and realistic, because you can't really arrange your training suitably to aim for absurd goals, and you'll only be pissed off when you don't get them. But it's also helpful to have rather vaguer, long-term goals - especially when your training's beginning to take off again after a lay-off (enforced or otherwise).
tokarIcon...13-11-2007 @ 21:23 
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13/11/07

OH Press
40x4, 50x4, 60x3, 65x2x3

DB Bench Press
30sx8, 45sx5x3

Pendlay Row
105x5x5

Pull-up (square bar)
+10x8x5

Hanging Leg Raise 2x10
Pullthrough 2x15
Side Plank 1 min each side
Plank 1:15 with 20kg plate on back then 0:45 without
tokarIcon...14-11-2007 @ 21:56 
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14/11/07

32kg kettlebell

Snatch + Clean&PushPress (R/L)
2+2/2+2 x 15 in about 30 mins

Does that make sense? In other words, 15 sets of two snatches plus two clean and push presses, on each hand.
Good fun. One of those sessions where things just seem to come together. My right arm was suddenly a lot more coordinated than previously, and snatching now feels pretty comfortable.
tokarIcon...04-12-2007 @ 22:00 
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Very busy lately, but done some good stuff in the past couple of weeks. Managed to clean and jerk two 32kg kettlebells for the first time, and strict press one.

Last few workouts -

30/11/07

Squat
60x3x2, 80x3, 100x3, 120x3, 140x3, 160x3, 175x3

Very pleased with that. Only done a single with 175 before, and previous best triple is probably 160.

Bench Press
60x3, 80x3, 95x3x2, 105x2x3

This still sucks though. Gone back to my 5x3/3x2/2x1 routine, but with ridiculous baby weights.

SLDL off block
60x10, 100x10, 120x10, 10, 8

This is shaping up now. Only missed the last two reps on grip. (No chalk - although I should be able to do it without. Got a CoC 1.5 to sort this out while I'm doing pulls with straps.) Weight was fairly easy. Up to 130x10x3 over next two weeks, which will be progress in terms of volume anyway.

Decline sit-up +15x 8, 7
Plank (+25kg) 68secs

2/12/07

Box Squat
60x3x2, 80x2, 100x2, 115x2, 125x2x12

Bench Press
60x3, 80x3, 90x3, 100x2, 110x1, 115x1x3

Snatch Pull
60x3, 80x3, 100x3, 120x3, 140x3x5

Actually power snatched the 3rd rep at 60 to see how it felt and it was very easy. Looking forward to moving on to clean pulls after maxing on snatch deads at Adlington on 22nd.

Ab Pulldown 56x20x2
Rear Delt Flye 56x18, 16

4/12/07

OH Press
40x5, 50x5, 60x5x3

Pull-up
+16x6x3

DB OH Press
20sx15x2

Pull-up
BWx15x3

Hanging Leg Raise 2x10
Plank (+25kg) 1:20
Side plank (+10kg) 30secs each side
JCIcon...05-12-2007 @ 12:18 
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excellent squatting mate

1.20 with 25KG Plank is also impressive (well to me anyway Happy )
RickIcon...05-12-2007 @ 19:32 
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Glad you're alive, mate. Coming to the championships on Sunday?
tokarIcon...05-12-2007 @ 19:35 
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Rick said:
Glad you're alive, mate. Coming to the championships on Sunday?


Would love to but I have a prior commitment. Will be lifting at Adlington on the 22nd though.
tokarIcon...05-12-2007 @ 19:36 
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JC said:
excellent squatting mate

1.20 with 25KG Plank is also impressive (well to me anyway Happy )


Thanks. As with most things, plank holds are just too boring if you don't add weight. Tongue
tokarIcon...06-12-2007 @ 21:08 
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5/12/07

32kg kettlebell

Two arm swing

150 reps in 10 minutes (7X20 + 1x10)

My head was aching after this...

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